Rocker

4 rounds for time.

20 OH step back lunges R 45/65
20 OH step back lunges L 45/65
20 hollow rocks (back+forth=1)
20 kneeling KB swings R 25/35
20 kneeling KB swings L 25/35
20 high windmill R 25/35
20 high windmill L 25/35
20 box jump switches (R+L=1)

Post time to comments.


The video demonstrating the OH step back lunges shows an alternating lunge.  For the purposes of this workout, don't alternate. Continuously step back with the same leg until all reps have been completed for that side.


Join us for the upcoming GPP intensive training seminar, May 2-4 in Rogers AR. 

GPP is a VERY unique training method driven by an even more distinctive health & fitness philosophy. It occurs NOWHERE else in the world.  Participants of the seminar will be exposed to our theory, methodology, terminology and practical application. 

Upon completion you'll be better able to apply GPP methods both personally and professionally. 


Amy asked me to let you all know that we will be gathering up all coats, jackets, shirts and etc. this weekend and hauling them all off to charity.  Please come by and grab your stuff before Saturday. 


Deawn of GPP Syracuse brings us this alt.  Stability Ball Pullups are for bridging the gap between eccentric pullups and the real thing.  Try them next time we program strict pullups.  Thanks Deawn!